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Training Log 01/12/20 – 01/18/20

Weekly Miles Walked: 32 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 92 Miles [Goal:1500]

01/13/20
BW:178.2
–
Trap Bar w/ Belt:
310 x 7
365 x 1
427.5 x 1
310 x 7 x 8 sets
[2.5min rest]
–
Press w/ Belt:
115 x 7
135 x 1
157.5 x 1
115 x 7 x 8 sets
[2.5min rest]
–
Chinups:
BW x 19,8,7,7,7,7
[60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10
[30s rest]
–
Band Tricep Pushdown:
Blue x 75,40,25
[30s rest]

01/14/20
BW:178.2
–
30min Treadmill:
8 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]
3 x 30s @ 10mph [90s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 50,30,30 [30s rest]
–
Ab Wheel:
Knees x 50,25,15 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/15/20
BW:178.6
–
Press:
122.5 x 5
135 x 1
157.5 x 1
122.5 x 5 x 8 sets
[2-2.5min rest]
–
DB Single Arm Row:
75 x 15,10,10,8,8,8 [60s rest]
–
Pushups:
BW x 25,15,15 [60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10 [30s rest]
–
Banded Tricep Pushdown:
Blue x 60,30,30 [30s rest]

01/16/20
BW:179.0
–
Trap Bar w/ Belt:
332.5 x 5
380 x 1
427.5 x 1
332.5 x 5 x 8 sets
[2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Single Leg Calf Raise:
BW x 10 x 10 sets [10s rest]

01/17/20
BW:178.6
–
Press w/ Belt:
130×3
145×1
157.5×1
130×3 x 9 sets
[1-1.5min rest]
–
Chinups:
BW x 10,10,10,8,6,6 [60s rest]
–
Assisted Wide Grip Pullup:
Blue Band x 5 x 5 sets [30s rest]
–
Dips:
BW x 10 x 3 sets [60s rest]
–
Dumbbell Hammer Curl:
25’s x 25,15,10 [60s rest]
–
Close Grip “Foam Roller” Bench Press:
85 x 25,15,10 [30s rest]
*Used a foam roller as a board press

01/18/2020
BW:177.8
–
30min Treadmill:
15 x 60s @ 10mph [60s rest]
–
Barbell Wide Grip Bent Over Row:
125 x 10 x 6 sets [60s rest]
–
Hanging Knee Raise:
BW x 20,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

Training Log 01/05/20 – 01/11/20

Weekly Miles Walked: 33.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 52 Miles [Goal:1500]

01/06/20
BW:176.6
–
Trap Bar w/ Belt:
290 x 7 x 11 sets [2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 18 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW+10 x 20,20,15,15,15 [60s rest]
–
Calf Raise:
BW x 40,40,30,30,30,30 [30s rest]
–
Ab Wheel:
Knees x 20,20,20,15,15 [60s rest]

01/07/20
BW:178.8
–
Press w/ Belt:
120 x 5
135 x 1
155 x 1
120 x 5 x 8 sets
[2min rest]
–
Dumbbell Row:
75 x 10,10,10,8,8,8 [60s rest]
–
Dips:
BW x 20,15,10,10,8,8 [60s rest]
–
Dumbbell Bicep Curl:
30’s x 10,10,8,8,8,8 [60s rest]
–
Banded Tricep Pushdown:
Double Blue x 20 x 5 sets [30s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/08/20
BW:179.8
–
Trap Bar w/ Belt:
312.5 x 5 x 11 sets [2-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 18 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW + 10 x 20 x 5 sets [60s rest]
–
Knee Raise:
BW x 15,12,8,5,5,5 [60s rest]
–
SL Calf Raise:
BW x 10 x 6 sets [30s rest]

01/09/20
BW:179.6
–
Press w/ Belt:
137.5 x 1
145 x 1
155 x 1
130 x 3 x 9 sets
[1-1.5min rest]
–
Chinups:
BW x 17,8,8,7,7,8 [60s rest]
–
Pushups:
BW x 35,20,13,11,11 [60s rest]
–
Plate Hammer Curl:
25 x 40,20,20,20 [30s rest]
–
Banded Overhead Tricep Extension:
Green x 25 x 4 sets [30s rest]
–
Banded Pull-Apart:
Green x 40,30,30 [30s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/10/20
BW:177.6
–
Treadmill:
8 x 45s @ 10mph [75s rest]

01/11/20
BW: 178.2
–
Treadmill:
6 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]

Training Log 12/29/19 – 01/04/19

Weekly Miles Walked: 28.5 Miles [Goal: 28+]
Cumulative 2020 Miles Walked To Date: 18.5 Miles [Goal: 1500]

Happy New Year! My focus for the first few months of the year is to prepare for a physical assessment consisting of the following:
*1rm Standing Press
*1rm Trap Bar Deadlift
*AMRAP Chinups
*800m Run

12/29/19
BW:177.4
–
Press (no belt):
135×1
155×1
170×1
*Took ten minutes and worked up to a heavy single to get a baseline for my e1rm for a short press focused cycle.

12/30/19
BW:178.0
–
Trap Bar (no belt):
305 x 7 x 7 sets [2.5 minutes rest]
–
Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]
–
SL/DL Calf Raise:
BW x 12/20 x 5 sets [30s rest]
–
Ab Wheel:
Knees x 17 x 5 sets [45s rest]

12/31/19
BW:176.0
–
Press (no belt):
110 x 7 x 5 sets [2.5 min rest]
–
DB Row:
65 x 10 x 6 sets [60s rest]
–
Pushup:
BW x 25,20,15,13,11 [60s rest]
–
Plate Hammer Bicep Curl:
45 x 15 x 6 sets [60s rest]
–
45 Degree Side Raise:
BW x 12 x 4 sets [30s rest]

1/1/20
BW:176.0
–
Trap Bar (no belt):
335 x 5 x 7 sets [2.5 min rest]
–
Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW x 20 x 5 sets [60s rest]
–
Calf Raise:
BW x 30 x 5 sets [30s rest]

1/2/20
BW:176.0
**Workout completed in 45min due to time contraints
–
Press (no belt):
120 x 5 x 7 sets [45-90s rest]
–
Chins:
BW x 10 x 4 sets
Assisted (Blue Band) x 10 x 3 sets
[Supersetted with Dips]
–
Dips:
BW x 10 x 7 sets
[Supersetted with Chins]
–
Circuit:
Hanging Knee Raise: BW x 10 x 5 sets
Dumbbell Curl: 25’s x 10 x 5 sets
Band Tricep Pushdown: Blue x 25 x 5 sets
Bent Over Reverse Fly: 10’s x 15 x 5 sets

1/3/20
BW:176.2
–
Trap Bar (w/ Belt):
[~90%] 430 x 1
[~93%] 450 x 1
[~85%] 410 x 2
[~80%] 380 x 3
[~75%] 360 x 3
–
Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW x 20 x 5 sets [60s rest]
–
SL Calf Raise:
BW x 15 x 7 sets [15s rest]
–
Hollow Body Hold:
60s x 2 sets [60s rest]

1/4/20
BW:175.8
–
Press w/ Belt:
112.5 x 7
135 x 1
155 x 1
112.5 x 7 x 6 sets [2.5min rest]
–
Inverted Row:
BW x 18,15,12,10,8,8 [60s rest]
–
Pushup:
BW x 30,20,15,10,10 [60s rest]
–
Plate Hammer Curl:
45 x 30,20,10,10,10 [60s rest]
–
Overhead Banded Tricep Extension:
Green x 50,30,20 [30s rest]
–
Band Pull Apart:
Green x 50,30,20 [30s rest]

Training Log 10/27/19 – 11/02/19

10/28/19
Squat:
235 x 7 x 11 sets [1-1.5 min rest*]
–
Bench:
175 x 7 x 11 sets [1-1.5 min rest*]
–
*kept rest really short to be courteous and not hog the rack/bench. Didn’t affect me at all.
–
Tricep Pushdown:
“3” x 25,20,15,15,15,10 [45s rest]
–
Seated Calf:
45 x 15 x 5 sets [30-45s rest]
–
Decline Sit-ups:
BW x 15,10,10,10,10,10 [45s rest]
–
Rusted Out Vintage Schwinn Air Bike LISS x 12:30 (display broken – no distance)
–
Trained at a pretty cool black iron gym in Lakeland, FL: All American Gym. They neglect their equipment, but the TPB I squatted with was straight and still had great knurling, so I can’t complain. Had a great workout despite being in the car for 14 hours yesterday; weights felt suspiciously light. Maybe my home plates are a little heavy.
–

10/29/19
Deadlift:
265 x 7 x 11 sets [1.5-2 min rest]
–
DB Curl:
20’s x 20,10,10,10,10 [45s rest]
–
DB Shrug:
50s x 10 x 3 sets [45s rest]
–
Rusted Schwinn LISS x 12:30 (? Miles)
–

10/30/19
Bench:
185 x 5 x 11 sets [1-1.5 min rest]
–
Pull-ups:
BW x 8,6,6,5,5,5,5,5,5 [60 s rest]
–
Skull Crusher:
55 x 15,12,10,8 [45s rest]
–
Decline Sit-ups:
BW x 10 x 7 sets [45s rest]
–
Jump Rope x 100 x 10 sets [30s rest]
–

11/01/19
BW:175.4
–
Squat:
252.5 x 5 x 11 sets [1.5 – 2 min rest]
–
Bench Press:
175 x 7 x 11 sets [1.5-2 min rest]
–
Banded Tricep Pushdown:
Red x 25 x 4 sets [45s rest]
–
Calf Raise:
BW x 25 x 4 sets [45s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–
Good to be home.
–

11/02/19
BW: 175.4
–
Deadlift:
285 x 5 x 11 sets [2.5 min rest]
–
Lever Row:
“25” x 10 x 3 sets
–
Knee Raise:
BW x 10 x 3 sets
–
30min walk w/ Hank
——-

Training Log 10/20/19 – 10/26/19

10/21/19
BW: 172.8
–
Squat:
235 x 7 x 10 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Sit-Ups:
BW x 10 x 5 sets [30s rest]
*specificity is weird. Despite the fact that I already train abs 2x per week using commonly accepted “better” ab exercises (ab wheel/hanging knee raise), the last set of 10 had my abs on fire. I think I’ll keep these in on Monday’s to see what happens.
–
No triceps. I could tell from bench that I’m carrying some fatigue in my triceps and front delts. I don’t want to reduce bench frequency to 2x per week, so I’m reducing volume elsewhere.
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/22/19
BW: 173.2
–
Deadlift:
262.5 x 7 x 10 sets [2.5 min rest]
–
Chin-ups:
BW x 16,5,5,5,5,5,5 [1 min rest]
–
Multi-Grip Bicep Curls:
60 x 15,8,8,8,8,8,8 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/23/19
BW: 174.0
–
Bench:
172.5 x 7 x 10 sets [2.5 min rest]
*good session
–
Hanging Knee Raise:
BW x 20,8,8,8,8,8 [1 min rest]
–
Band Straight Arm Lat Pull:
Red x 50,25,25 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/24/19
BW: 174.4
–
Squat:
252.5 x 5 x 10 sets [2.5 min rest]
–
SL Calf Raise:
BW x 15 x 8 sets
–(Supersetted With)–
Strict BB Bicep Curl:
45 x 12 x 7 sets
–
Neck Extensions:
20 x 20,15,10 [60s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

No video. Just a lovely Valsalva Face Picture.

10/25/19 – Had to get all of this done in an hour due to a morning meeting. I”ll bench tomorrow.
BW:172.8
–
Deadlift:
282.5 x 5 x 10 sets [2 – 2.5 min rest]
–
DB Row:
75 x 10 x 3 sets; x 8 x 5 sets [45 – 60s rest]
–
Assault Bike LISS (4.1 miles)
–

10/26/19
BW: 172.6
–
Bench:
185 x 5 x 10 sets [2.5 min rest]
–
Blast Strap “Ab Wheel”:
BW x 20,15,10,10,10,10,10,10 [60s rest]
–
Plate Hammer Curl:
25 x 30,25,20,15,10 [30s rest]
–
Banded Tricep Pushdown:
Red x 30,25,20,15,10 [30s rest]
–
BB Shrug:
45 x 30,25,20,15,10 [30s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

Training Log 10/13/19 – 10/19/19

10/14/19
BW:172.4
–
Squat:
232.5 x 7 x 9 sets [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
–
Banded Tricep Pushdown :
Blue x 50,30,30,30 [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/15/19
BW:172.8
–
Morning – 0700 – Annual SWAT Physical Assessment
–
The team had our annual assessment this morning, which consists of:
-1 Mile Run (Full SWAT Gear + Empty Patrol Rifle)
-60 Yard Sprint (Full SWAT Gear + Gas Mask + Battering Ram)
-30 Yard Crawl (Full SWAT Gear + Gas Mask)
-20 Yard Buddy Drag (Full SWAT Gear)
-8 Flights of Stairs (Full SWAT Gear + Battering Ram)
-Five Foot Fence Climb (Full SWAT Gear)
-5 Pullups (Full SWAT Gear)
-5 Dips (Full SWAT Gear)
*** “Full SWAT Gear” = Long Sleeve BDU’s, Boots, Belt, Entry Vest, Ballistic Helmet
–
It’s an easy assessment given my current fitness levels, even after spending all day yesterday on the range and the squat/bench session last night.
–
–
Evening – 1700 – Strength Training
–
Deadlift:
260 x 7 x 9 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
No LISS…I’d say the morning assessment can easily count for my 12.5 min daily conditioning. Lol
–
*Was NOT wanting to train after two long days of training, less than ideal sleep, and the assessment, but after I got moving it was a really good session.
—–

10/16/19
BW:172.4
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Hanging Knee Raise:
BW x 20; 8 x 5 sets [60s rest]
–
BB JM Press:
45 x 12 x 5 sets [60s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)

10/17/19
BW:173.6
–
Squat:
250 x 5 x 9 sets [2.5min rest]
–
Calf Raise:
SL x 25lb x 10 x 5 sets [30s rest]
DL x BW x 25 x 2 sets [30s rest]
–
Multi-Grip Hammer Curl:
45 x 25; 15 x 4 sets [60s rest]
–
Neck Extensions:
20lb x 25; 10 x 5 sets [30s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
–

10/18/19
BW:173.6
–
Deadlift:
280 x 5 x 9 sets (6 DOH; 3 HG) [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
*I’m trying to improve my bench technique (set up, grip width, bar path). It’s all over the place. Today was a step in the right direction.
–
Banded Tricep Pushdown:
Red x 30 x 5 sets [60s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
–

10/19/19
BW: 173.6
–
Dumbbell Row:
75 x 8 x 8 sets [1 min rest]
–
Ab Wheel:
Knees x 30; 15 x 5 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
—–

Training Update and Training Log 10/06/19 – 10/12/19

Training Update

After a long break from structured training and just “getting a workout in” every day, I’m back to regular programming. This time, I’m trying out a High Volume, Low Fatigue training approach developed by John Hanley with Barbell Hacks. The basic premise behind this type of training can be found HERE.

Here is my plan for the next five or so weeks:

Squat/Deadlift
M – Sq 65% x 7r x 8-11 sets
T- Dl 65% x 7r x 8-11 sets
W –
Th – Sq 70% x 5r x 8-11 sets
F – Dl 70% x 5r x 8-11 sets
S –
S –
***Main focus will be bumping volume weekly to get to 11 sets. I’ll also bump e1rm’s by 2.5lb / week.

Bench
M – Bench
T –
W – Bench
Th
F – Bench
S
S
**Alternating 8-11 sets of 65%x7r and 70%x5r. I’ll bump e1rm by 2.5lb every four sessions, and adding volume to get to 11 sets.

Accessory
M – Triceps
T – Biceps/Upper Back
W – Triceps/Abs/Traps
Th – Calves/Neck/Biceps
F – Triceps
S – Upper Back/Abs/Biceps/Calves/Neck
S –
**Pretty much all easy density block stuff. The barbell lifts will take priority in terms of total stress.

Conditioning
M – 12.5 min LISS
T – 12.5 min LISS
W – 12.5 min LISS
Th – 12.5 min LISS
F – 12.5 min LISS
S – 12.5 min LISS
S
**This will give me 75min/week of vigorous intensity conditioning as minimum recommended volume under the physical activity guidelines.

After 5 weeks I’ll start focusing on bumping weight. Maybe plan some 85% sessions here and there. I started really conservative with my e1rm’s so I should have some wiggle room these first several weeks.

Training Log

10/07/19
BW:173.2
–
Squat: 230 x 7 x 8 sets [2.5 min rest]
Bench: 182.5 x 5 x 8 sets [2.5 min rest]
Banded SA Tricep Pushdown: Red x 20 x 4 sets [1 min rest]
Assault Bike LISS x 12.5min (4.4 miles)

10/08/19
BW:172.2
–
Deadlift:
260 x 7 x 8 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
Plate Hammer Curl:
45×20,15,15,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.1 miles)
–

10/09/19
BW: 171.8
–
TnG Bench:
170 x 7 x 8 sets [2.5 min rest]
–
BB Skull Crusher:
45 x 25,15,15,15 [1 min rest]
–
Hanging Knee Raise:
BW x 18,8,8,8,8,8 [1 min rest]
–
Upright Row:
45 x 15 x 3 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/10/19
BW: 171.6
–
Squat: 247.5 x 5 x 8 sets [2.5 min rest]
–
Calf Raises:
BW + 25 x 25 x 4 sets [30s rest]
–
BB Bicep Curl:
45×30; 10 x 6 sets [60s rest]
–
Neck:
15 x 30; 10 x 5 sets [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/11/19
BW:172.0
–
Deadlift:
280 x 5 x 8 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 8 sets [2.5 min rest]
–
Single Arm Band Tricep Pushdown:
Red x 25 x 4 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.4 miles)
–

10/12/19
BW: 172.6
–
DB Row:
75 x 10,8,8,6,6,6,6 [1 min rest]
–
Ab Wheel:
Knees x 30,12,12,12,12,12 [1 min rest]
–
Multi Grip Hammer Curl:
45 x 25,15,15,15,15 [1 min rest]
–
Calf Raise:
BW+25 x 25 x 4 sets [1 min rest]
–
Neck Extensions:
15 x 30,12,12,12,12,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)

Training Log 07/28/19 – 08/03/19

7/29/19
BW:172.6
–
Front Squat:
155×5 x 10 sets
–
Spoto Press (pinky on rings):
165×5 x 10 sets
–
Dumbbell Single Arm Row:
65×12 x 5 sets
–
Barbell Bicep Curl:
45×15 x 3 sets
—–

07/30/19
BW:172.6
–
Box RDL (pinky on rings):
200×5 x 10 sets
–
Dumbbell Incline Bench Press:
65’x x 10 x 5 sets
–
Dumbbell RFESS:
50×10 x 5 sets
–
Pullups:
BW x 5 x 10 sets
–
Banded Tricep Pushdown:
Blue x 25 x 4 sets
—–

07/31/19
BW:173.8
–
Assault Bike HIIT x 30 minutes:
20s/100s x 5
15s/105s x 5
10s/110s x 5
–
Ab Wheel:
Feet x 5,5,5,4,4
*These were tough but I’m strong enough that I think I can build some volume with them.
–
BB Shrug:
100×15 x 4 sets
–
Single Leg Calf Raise:
BWx10 x 5 sets
–
Neck Harness Extensions:
20×20,15,12
—–

08/01/19
BW:173.2
–
SSB Hatfield Squat:
150×10 x 6 sets
–
Incline Bench Press (pinky’s on rings):
140×10 x 5 sets
–
Dumbbell Double Arm Row:
50’s x 10 x 5 sets
–
Back Raise:
BWx12 x 5 sets
*found a way to rig these up using stall mats, the bench, and the bar in the rack. A GHR would be nice, but this worked.
–
Dumbbell Bicep Curl:
25’s x 15 x 4 sets
—–

08/02/19
BW:173.8
–
Barbell Hip Thrust:
185×5 x 10 sets
–
Mulit-Grip Bench Press (Middle Handle):
150×10 x 5 sets
–
Single Leg Box Squats:
BWx10 x 3 sets
–
Multi-Grip Pullup (Middle Handle):
BWx10 x 3 sets
*Was able to just set this on top of the rack and do pullups with it. Cool.
–
Multi-Grip Lying Tricep Pullover:
45×10 x 3 sets
*The best way I can describe these would be a Paul Dick OH Press while done supine. Surprisingly difficult.
—–

08/03/19
BW: 173.2
–
Assault Bike HIIT x 30 minutes:
20s/100s x 5
15s/105s x 5
10s/110s x 5
–
Knee Raise:
BWx8 x 5 sets
*Abs are still sore from the Ab Wheel @ Feet on Wednesday
–
Barbell Shrug:
110×15 x 5 sets
–
Calf Raise:
BWx25 x 5 sets
–
Neck Extensions:
20 x 25,15,12
—–
—–
Still mostly just messing around and having fun.

Training Log 07/21/19 – 07/27/19

07/22/19
BW:173.4
–
Front Squat:
135×5 x 10 sets
*Determined to actually get decent at these. Stay tuned.
–
Wide Grip (pinky’s on rings) Spoto Bench Press:
155×5 x 10 sets
–
Dumbbell Seated Shoulder Press:
35’sx10 x 4 sets
–
Dumbbell Row:
70×12 x 3 sets
60×12 x 2 sets
–
Barbell Bicep Curl:
45×15 x 3 sets

07/23/19
BW:172.8
–
Bench (like the “Vert Pull”) RDL:
185×5 x 10 sets
*I liked these. Played around with grip width throughout the sets, and I think i’m going to settle on a wider grip (pinkies close to rings) to get some more upper backness. My off and on right hip “thing” (glute and proximal hamstring area) tends to really mess with my ability to hinge, so I think that if I can get good and strong at these, then I’ll put that issue to bed.
–
Dumbbell Incline Bench Press:
52.5 x 12 x 3 sets
52.5 x 15 x 2 sets
–
Dumbbell RFESS (DB in hand on working leg side):
50×10 x 4 sets
*These also make my right hip thing apparent. If I do these “cold”, my ROM on my right leg feels very different (sort of “gummed up” in the hips) and I get some right knee irritation. Doing these after the RDLs felt very good, a lovely ROM in both legs.
–
Assisted (blue x 2) Band Pullups: 12,12,12,10,10
–
Dumbbell Skull Crusher:
50×12 x 4 sets
–
As an aside, the only thing that was sore today was my right glute, which I think is attributable to the front squats. I noticed yesterday during the front squats that I had a tendency to dump into my toes on my right leg only, which I think is some weakness in my right hip showing through. I had to make myself stay on the whole foot, and today my right glute is sore (in a good way). I can’t help but to think that getting good at front squats, Bench RDLs, RFESS, SL RDL’s, and Hip Thrusts will have nothing but positive effects once I start squatting and deadlifting again. THOUGHTS?
—–

07/24/19
BW:171.8
–
Ab Wheel x 20 x 4 sets
DB Shrugs x 40s x 15 x 4 sets
Neck x 15 x 20 x 3 sets
SL Calf Raise x BW x 8 x 4 sets
–
Assault Bike HIIT
20s sprint/100s rest x 1 round
15s sprint/105s rest x 9 rounds
—–

07/25/19
BW:173.0
–
DB “Trap Bar” Deadlift:
75’s x 10 x 5 sets
–
Incline Bench Press:
135 x 10 x 5 sets
–
Dumbbell SL RDL:
55 x 10 x 5 sets
–
Bent Over Dumbbell Row:
45’s x 10 x 5 sets
–
Dumbbell Bicep Curl:
25’s x 12 x 4 sets
—–

07/26/19
BW:172.2
–
Hip Thrust:
175×5 x 10 sets
–
Dumbbell Neutral Gip Bench (palms facing each other):
65’s x 10 x 5 sets
–
3-Way Shoulder Raise (bent over rear/standing lateral/standing front):
5’s x 12 x 3 sets
–
Dumbbell Skull Crusher:
65×8 x 4 sets
—–

07/27/19
BW:172.6
–
Assault Bike HIIT:
20s/100s x 2
15s/105s x 8
–
SL Calf Raise:
BW x 10 x 5 sets
–
Hanging Knee Raise:
BW x 10 x 5 sets
–
Dumbbell Shrugs:
45’s x 15 x 4 sets
–
Neck Harness Extension:
20 x 20,15,12
—–

Training Log – Test Day 07/15/19

https://youtu.be/u2ESZLT77K4

Quick backstory, last fall I cut quite a bit of body weight, and my old PRs were as follows:
–
BW: 198
Squat: 435
Bench: 320
Deadlift: 463
Press: 195
–
I just finished a strength cycle focusing on the squat, press, and deadlift, and today I tested all of my lifts. Results:
–
BW: 175
Squat: 450×1…15lb all time PR
Press: 185×1…PR at new body weight
Deadlift: 450xF (BW PR was 440×1 five weeks ago)
Bench: 285×1…PR at new body weight.

Overall thoughts:

Squat: Couldn’t be happier with a 2.5 x bodyweight squat. I think this will continue to get better as I develop my leg strength.

Press: Satisfied. Considering how this is only 10lb off of my old PR at over 20lb less bodyweight, I can’t really complain. Throughout this entire block I never did feel like my technique was consistent. I think a 200lb press is doable, but I just don’t care at this point. I’d rather be benching.

Deadlift: Warmups felt great. 405 and 425 moved great, and given the 440@8 pull earlier in this block, I figured 450 would be there. I just wanted to match my squat. But, it didn’t even budge. No big deal. I think i’ve got a lot of room to grow here.

Bench: This was a last minute audible, and I just decided to do it to see if I could get close to matching my strength to body weight ratio from my meet last year (320×1 paused @ 198 = 1.616xBW). So…285×1 touch and go @ 175 = 1.628xBW. CLOSE ENOUGH! LOL

I think a SBD 375 wilks is certain and a 400 wilks is possible within the next year or two, but i’m not even going to think about a powerlifting meet until after the wedding.